Related Publications

This easy-to-read, Spanish and English tip sheet for Hispanic/Latino teens and families encourages teens to lower their risk for diabetes by being active, making healthy food choices and losing weight if they are overweight.

This three-booklet package helps people assess their risk for developing diabetes and implement a program to prevent or delay the onset of the disease and it includes an activity tracker and a fat and calorie counter.

Find Similar Publications

To find similar publications based on keywords
and/or audience, click the links below:

This tip sheet encourages teens to take steps to lower their risk for type 2 diabetes and provides advice on reaching a healthy weight and leading an active lifestyle. It includes healthy food and activity guides.

Last reviewed: 11/01/2012

What is type 2 diabetes?

Diabetes means that blood glucose, also called blood sugar, is too high. Glucose comes from the food we eat and is needed to fuel our bodies. Glucose is also stored in our liver and muscles. Your blood always has some glucose in it because your body needs glucose for energy. An organ called the pancreas makes insulin. Insulin helps glucose get from your blood into your cells. Cells take the glucose and turn it into energy.

If you have diabetes, the pancreas makes little or no insulin or your cells cannot use insulin very well. Glucose builds up in your blood and cannot get into your cells. If blood glucose stays too high, it can damage many parts of the body such as the heart, eyes, kidneys, and nerves.

If you have type 2 diabetes, you may need to take insulin or pills to help your body’s supply of insulin work better. Type 2 used to be called “adult onset diabetes.” Now more teens are getting type 2, especially if they are overweight.

Know the warning signs:

have patches of thick, dark skin that feels like velvet on your neck or under your arms

Some teens do not notice any of these warning signs. They find out they have diabetes when they go to their doctor for a check-up.

What can I do to be more physically active?

Okay, let’s get started:

Set small goals at first. Do not get upset if you can not do a lot or if you get out of breath at first. Keep moving! Any amount of activity will help. Add more activity each week until you reach your goal.

Aim for at least 60 minutes everyday. You don’t have to do it all at once—20 minutes at a time, three times a day is okay, too. There are lots of ways to be active. Go for a walk, ride a bike, dance, play ball, or shoot hoops. Choose what you like best, then do it!

If you are overweight, check with your doctor before you start a physical activity program.

Be active every day. Physical activity should be part of your daily life. Play sports, take P.E. or dance, or other exercise classes—check out your local Y for some ideas. Get from place to place by walking or biking. Take the stairs whenever you can.

How much should you eat?
You get most of the fat your body needs from other foods you eat—so choose only a few extra servings of these heart-healthy fats each day.

If you choose to eat these foods, have a very small amount and not every day.

How much should I eat? The amount of food you need to eat each day varies with your age, sex, height, and activity level. The amounts in “Your Healthy Food Guide” are right for girls age 11 to 17 or boys age 11 to 14 who get 30 to 60 minutes of physical activity each day. If you are a boy older than 14, or if you want to enter your own height or activity level, visit www.mypyramid.gov.

Limit your screen time. Turn off the TV and get moving! Several studies have found that teens who watch a lot of TV have more body fat than those who watch TV less than two hours a day.

Try to cut some calories. If you cut 100 to 200 calories a day, it can make a big difference.